#011: The Five Pillars of Health

#012: Why You Should Focus on Joints Before Muscles and Why We Feel Stiff

In today's episode I discuss why you should first focus on joints before muscles when it comes to trying to improve mobility, range of motion and movement quality. I chat about how our joints are responsible for creating movement and that if there is an issue within the joint capsule, or something is preventing the bones from moving freely relative to each other, then issues with muscular tightness cannot be resolved until the issues at the joint level is addressed. Towards the end of the episode I also explain how an issue at the joint level can lead to feeling stiff and tight, becuase of the brains inherent desire to protect the body to keep it safe from further damage or injury. This episode will be of particular interest for athletes who are dealing with a recurring injury or experience tightness and stiffness on a regular basis. I hope you enjoy the episode! Key Points: * Joints act, muscles react! * Movement happens at the joint. Joints are the epicentre of movement. * The brain and nervous system prioritises infromation from the joint capsule over information from the muscles. * Adressing tigthness and restrictions in muscles will not impact the signal that is being sent to the brain from the joint capsule when movement happens. * We need to fix the input that is coming back to the brain from the joints before we can resolve the output from the brain to the muscles. Social Links SUBSCRIBE TO THE PODCAST: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] LEAVE A RATING AND REVIEW: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] INSTAGRAM: http://evinkeanemovement.com/instagram [http://evinkeanemovement.com/instagram] FACEBOOK: http://evinkeanemovement.com/facebook [http://evinkeanemovement.com/facebook] EMAIL: https://evinkeanemovement.com/contact-me/ [https://evinkeanemovement.com/contact-me/]

#011: The Five Pillars of Health

In today’s episode I chat about what I considered to be the five main pillars of health. These five pillars represent the key areas of health where, I believe, with a little extra education and attention, most people can easily make drastic improvements to their overall health. In our modern world where we are constantly bombarded with far more information than we will ever be capable of processing, living a healthy lifestyle seems to have become almost impossible to get right. By simplifying your lifestyle according to these pillars, and returning to some ancestral wisdom to see what has worked to keep humans healthy for thousands of years, is a powerful way to make living a healthy lifestyle simple and most importantly, enjoyable and sustainable. A really great approach I touch on in this episode is to identify what pillars are important to you and then create rules, heuristics and standards for yourself, which take away the need to make decisions on a daily basis as to whether you should do something or not. When you identify what is important to you and your health and create rules for yourself, then you have already made your decisions and are more likely not to engage in behaviours and habits that do not align with your values and principles. The five pillars that I speak about in this episode are: 1. Movement 2. Sleep 3. Nutrition 4. Breath 5. Community Social Links SUBSCRIBE TO THE PODCAST: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] LEAVE A RATING AND REVIEW: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] INSTAGRAM: http://evinkeanemovement.com/instagram [http://evinkeanemovement.com/instagram] FACEBOOK: http://evinkeanemovement.com/facebook [http://evinkeanemovement.com/facebook] EMAIL: https://evinkeanemovement.com/contact-me/ [https://evinkeanemovement.com/contact-me/]

#010: My Movement Journey (so far)

Today on the Podcast: This episode of the podcast is slightly different to previous episodes. In this episode I share my own movement journey so far and my struggles with injury over the past 5 years. I discuss how all these injuries left my body feeling broken and leaving me with no confidence in my body's ability to do anything I wanted to do.  All of these injuries completely changed my view of the human body and have led me down a very new and unexpected path of seeking to understand and uncover all there is to know about human movement, and help others understand their own bodies and move with freedom and joy. Social Links SUBSCRIBE TO THE PODCAST: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] LEAVE A RATING AND REVIEW: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] INSTAGRAM: http://evinkeanemovement.com/instagram [http://evinkeanemovement.com/instagram] FACEBOOK: http://evinkeanemovement.com/facebook [http://evinkeanemovement.com/facebook] EMAIL: https://evinkeanemovement.com/contact-me/ [https://evinkeanemovement.com/contact-me/]

#009: The Importance of Mobility Training For Athletes

In today’s episode I chat all about the importance of mobility training for athletes and how most athletes can use mobility training as their secret weapon to 10X their performance. I also chat about my own experience of how most coaches and athletes approach training and how I feel many are skipping over a very important component of training. I discuss the mechanism that is responsible for 99% of injuries and how mobility training has the potential to drastically reduce your risk of injury. I finish up the episode speaking about 4 major benefits of mobility and joint control training for athletes. If you are an athlete or a coach who trains athletes, either individually or in a team environment, this episode will provide lots of value. You can access the website show notes HERE [https://evinkeanemovement.com/009-the-importance-of-mobility-training-for-athletes/]. Episode Outline * [00:30] Episode Introduction * [04:58] The current of mobility training in sports * [09:48] My own experience playing sports * [11:57] How 99% of injuries occur * [17:14] Most common things I see with how athletes move * [21:52] Key benefits of mobility training for athletes * [26:22] Strategies you as an athlete can use to begin to improve you movement capacities Key Points * Before beginning to move your body under load (e.g. strength training), you should make sure you have a strong foundational movement capacity. * If you cannot access your full joint ROM, then you will not be able to achieve your full potential for strength, speed and power. * Mobility training and greater joint ROM can lead to increases in strength and power. * There is no athletic endeavour that cannot be improved by moving better. * When a tissue (muscle, ligament, tendon) experiences a load that is greater than the load bearing capacity of that tissue, then injury to the tissue will occur. * Most injuries occur at end range of motion where the tissue is weakest. * Restriction in joint range of motion will lead to reduced movement options, which will reduce your ability to deal with movement variables. Social Links SUBSCRIBE TO THE PODCAST: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] LEAVE A RATING AND REVIEW: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] INSTAGRAM: http://evinkeanemovement.com/instagram [http://evinkeanemovement.com/instagram] FACEBOOK: http://evinkeanemovement.com/facebook [http://evinkeanemovement.com/facebook] EMAIL: https://evinkeanemovement.com/contact-me/ [https://evinkeanemovement.com/contact-me/]

#008: The Human Foot: Why Feet Are So Important For Movement

Today on the podcast I introduce one of the most fascinating body structures: the foot. I discuss how, even though most will not pay much attention to the foot as a structure, I believe it is the lowest hanging fruit when it comes to improving our movement health and performance. I start the episode by sharing some interesting facts about the foot. I then go a little deeper and discuss the two primary roles of the foot in the human body and how these impact how we move. Towards the end of the episode I briefly give my thoughts on the power of spending more time barefoot and how this can have huge positive benefits on your movement health and longevity. The foot is a fascinating structure and unfortunately many of us do not realise the scale of the impact that poor foot function can have on our bodies. I hope this episode can serve as an informative introduction to spark your interest in your own foot health. Enjoy! You can access the website show notes HERE [https://evinkeanemovement.com/008-the-human-foot-why-feet-are-so-important-for-movement/]. Episode Outline * [00:30] Episode Introduction * [04:13] Interesting facts about feet * [08:24] Two foot shapes: Pronation and supination * [09:05] The foot as a sensor * [13:58] The foot as a stable base of support * [17:35] Benefits of spending more time barefoot Key Points * The human foot has 26 bones, 33 joints, 19 muscles and 107 ligaments. * The foot is designed to act as both a rigid lever and a mobile adapter. * The foot serves two key roles in the body; it's a sensor and it provides a stable base of support from which to move. * The plantar surface of the foot is the most sensory rich part of the body. * The widest part of your foot should be between the tips of your toes. * The most effective way to improve how your feet function is to let them function in the way they are supposed to. Social Links SUBSCRIBE TO THE PODCAST: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] LEAVE A RATING AND REVIEW: http://evinkeanemovement.com/apple [http://evinkeanemovement.com/apple] INSTAGRAM: http://evinkeanemovement.com/instagram [http://evinkeanemovement.com/instagram] FACEBOOK: http://evinkeanemovement.com/facebook [http://evinkeanemovement.com/facebook] EMAIL: https://evinkeanemovement.com/contact-me/ [https://evinkeanemovement.com/contact-me/]